Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Boiled Pigeon Peas with Salt

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Boiled Pigeon Peas with Salt: 248g

Boiled Pigeon Peas with Salt have 4.7 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Pigeon Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	56% 40.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	30% 21.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	43.7% 16.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	9.54% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.4% 57.7μg	69% 275μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	39.2% 392mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	192% 15.3mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 231mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	40% 598mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	4.6% 170g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Pigeon Peas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Pigeon Peas with Salt?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Boiled Pigeon Peas with Salt:

• 300 calories of Stewed Canned Tomatoes have more Vitamin A, 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas with Salt.
• While 300 kcal of Boiled Pigeon Peas with Salt contain 4.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Boiled Pigeon Peas with Salt:

• 300 calories of Stewed Canned Tomatoes have 3.7 times more Calcium, 1.9 times more Copper, 5.6 times more Iron, 1.2 times more Magnesium, 2.5 times more Potassium, 4.3 times more Sodium and 6.2 times more Water than Boiled Pigeon Peas with Salt.
• While 300 kcal of Boiled Pigeon Peas with Salt contain 1.8 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pigeon Peas with Salt contain similar levels of Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate than Boiled Pigeon Peas with Salt.
• While 300 kcal of Boiled Pigeon Peas with Salt contain 1.4 times more Fiber and 1.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pigeon Peas with Salt offer comparable quantities of Energy per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.